Essential Nutrients: Protein, Fiber, Vitamins, and Antioxidants

Tiny green peas are actually legumes, similar to beans and chickpeas, and are high in both plant-based protein and fiber. This combination promotes gut health, feelings of fullness, and is cost-effective. In a cup of cooked green peas, there are 134 calories, 8.6 grams of protein, 0.4 grams of fat, 25 grams of carbohydrates, and 8.8 grams of fiber. Peas are also a great source of essential nutrients such as vitamin K, vitamin C, folic acid, several B vitamins, and antioxidants that support eye health.

Peas are high in both soluble and insoluble fiber, which aid in digestion and feelings of fullness. However, for those not used to consuming a lot of fiber, eating peas may result in some extra gas. Cooking peas can help with this issue by making them easier for the body to break down. Peas are also high in protein and fiber, which can help with weight loss and feeling satiated after a meal. Additionally, peas contain nearly 7% of the daily iron amount needed, making them a good source of this important mineral.

The experts suggest that the nutritional differences between fresh, canned, and frozen peas are minimal. Fresh peas tend to have the best taste but may have taken weeks to get to you and may not be available year-round. Frozen peas are considered a good option because they are typically frozen at the peak of ripeness, retaining most of their nutrients. Canned peas may have added salt and lose some nutrients in the canning process, but they are convenient. Pea protein powder and pea milk are also becoming popular alternatives, especially for those allergic or sensitive to whey and soy.

Pea protein is rich in essential amino acids, particularly branched-chain amino acids, making it a good option for those with allergies or sensitivities to other protein sources. Pea milk has more protein than other plant-based milk substitutes and is most comparable to cow’s milk in terms of nutrient content, especially protein. Including peas in meals can be easy and delicious, with options such as pea salad, split-pea soup, and canned spring peas as side dishes. Peas can be added to a variety of dishes such as salads, soups, stir fry, pasta, baked chicken, risotto, and casseroles to boost the plant-based protein and fiber content of the meal.